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Rachna Chhachhi

Rachna Chhachhi is a certified holistic cancer coach and a nutritional therapist. She works across 22 countries to treat patients for cancer, autoimmune and lifestyle related diseases.

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Choose Vegan Proteins

The best proteins are focussed on gentle muscle building, are anti-inflammatory in nature and kind to your kidneys

Photo Credit : Shutterstock


I often come across working pro­fessionals who are looking at add­ing muscle quickly and they aim for ready-made powders available in the gym, which can put a lot of pressure on the kidneys. Excessive exercise and weight lifting also causes a lot of oxidative stress, leading to higher inflammation levels inside the body and increasing the risk of  life­style diseases and cancer. An average person needs just 50 grams of protein  a day to stay healthy and keep energy levels high, which can easily come from vegetarian sources. Vegan proteins are a safer option for our organs and also have heart protective qualities.

The best proteins are focussed on gentle muscle building, are anti-in­flammatory in nature and kind to your kidneys. Many  vegetarians prefer milk  and whey proteins, but these come from animal sources too and hence,  have hormones. Too much of  these can put pressure on the organs, especially the kidneys, and raise levels of inflam­mation and sugar, as milk also has lac­tose, a kind of sugar.

Excessive exercise and weight lift­ing causes oxidative stress, leading to increased inflammation inside the body and hence, increases the risk of  lifestyle diseases and cancer. So, if  you are looking at bulking up, your source of protein has to be natural and veg­etarian which is anti-inflammatory and reduces the oxidative stress from excessive exercise. This will help you bulk up and reduce the oxidative stress and develop higher stamina to help you achieve the body you aim for.  

Two of my strongest recommenda­tions are below:

Vegan protein powder: Take equal quantities of almonds (21 per cent protein), walnuts (15 per cent protein) and pistachios (20 per cen protein) and chia seeds (17 per cent protein and high in iron). Dry grind them together in a mixie and store in a glass jar in the re­frigerator to protect their anti-oxidant properties. Consume two to three ta­blespoons a day for moderate exercise and two to three tablespoons, twice or thrice a day for higher muscle power. Not only do you get protein from nuts and seeds, the good fat content in them lowers LDL, the bad cholesterol and raises HDL, the good cholesterol, which is heart protective, reduces anxi­ety and provides natural stress relief. It’s also rich in minerals like magne­sium, selenium and zinc which are all anti-cancer in nature. In fact, patients recovering from an illness or cancer patients recovering from chemothera­py and other treatments can safely take this to replace lost muscle and reduce malnutrition. They will also find that it has anti-inflammatory benefits in reducing cancer cells inside the body.
Easy to make, this protein powder enhances memory and helps you stay calm. It is wonderful for women un­dergoing hormonal fluctuations and those who need to bring down their stress levels. The amazing mix of min­erals, good fats and proteins has mul­tiple benefits. Remember not to soak or roast them, as they lose their water soluble vitamins and minerals, and roasting kills the good fats.

Oats & edamame breakfast: Oats is a high protein, gluten free, high fibre carbohydrate. At 17 per cent protein, oats reduces cholesterol, belly fat and eliminates constipation, if  had regu­larly. Edamame on the other hand, are fresh soy beans and one of the rare forms of complete vegetarian proteins with all the nine essential amino acids. At 11 per cent protein they can be had steamed, stir fried or in a wholesome vegetable broth. They are anti-inflam­matory, rich in iron and calcium and low in calories. Like nuts and seeds, edamame is very high in antioxidants. In a pan, stir fry onions, fresh cori­ander, mustard seeds, curry leaves, turmeric, a pinch of  black pepper (to activate turmeric’s anti-cancer proper­ties), add edamame beans, add water. Powder and roast the oats, add slowly into the water as it starts boiling. Sim­mer for 10 minutes on slow flame. Add water for porridge consistency, salt as per taste. This salted porridge/oats -edamame upma is a great post exer­cise breakfast for vegetarians!  

So the next time you need proteins, reach for holistic ones that provide muscle mass, energy, and mind and body protective qualities like the above do.

Tags assigned to this article:
magazine 29 september 2018 Veganism